Prática de Shadowing: Smooth swimming step by step - Aprenda a falar inglês com vídeo
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on this video I’ll show you set of exercises that take around 20 to 30 minutes and will help you start swimming like this.
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By the end of the video you’ll know how to do at least one stroke that looks and feels like these ones.
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This video has 5 parts: This 100 meters freestyle swimming demonstration.
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5 key points of the theory of this freestyle swimming technique.
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5 Common problems when trying to swim like this.
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Exercises to help you swim smoother in 5 steps.
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A Giveaway.
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Theory Basics There are many ways to swim freestyle or front crawl.
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This way is efficient and moderately fast.
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From now on we will call it arrow freestyle.
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The key of the technique is that there are not a lot of extra movements, the only movements there are, are optimized to help you move forward.
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I did a total of 50 strokes in 100 meters.
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It’s almost catch up swim.
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(Catch up is a popular drill used by coaches to help swimmers glide and make their body longer.) The kick is a 2 beat kick.
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Which means 1 kick per stroke.
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This helps save up energy since the legs have big muscles that use a lot of energy and oxygen.
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Advantages and disadvantages of the arrow freestyle technique: This is by no means the fastest way to swim but when you perfect it, it can be pretty fast.
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Once you start swimming and practicing with this arrow freestyle technique you can build up a lot of endurance and you’ll be able to swim long distances at a constant pace.
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That is why this technique is often used by open water swimmers and long distance pool swimmers in the middle part of their swim.
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It may seem easy to swim like this but it does take effort, specially if you are not used to it.
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Pros It can be pretty fast .
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Build up endurance.
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Constant pace over long distances.
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Cons: - Not the fastest Not easy takes time and effort 5 Key points: The legs need to be synchronized with the arms.
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You kick down with your right leg at the same time that your right arm is pulling.
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The body needs to be as horizontal as possible.
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Your legs need to be very straight.
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Your breathing needs to be quick.
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Breathe faster than me for optimal results.
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Your arm should always wait for the opposite arm to almost finish before it starts moving.
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Specially when you are breathing.
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Since your arms are producing most of the forward movement, they should be very efficient- meaning: high elbow (vertical forearm as soon as possible), using the rotation to pull with bigger muscles and having barbie hands.
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Common problems You should expect 5 things to be your main obstacles: Legs kicking fast instead of 2 beat kick.
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Splashing water, instead of smooth swimming.
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Not enough glide.
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Balancing problems (difficulty maintaining a horizontal position).
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Kick and pull not synchronized.
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Exercises to help you fix them One stroke at a time.
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If I told you to swim at this pace with this technique and you have never done it, you would probably think that I am asking too much.
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But if instead I asked you to spend 20 to 30 minutes trying to do just one stroke that looked and felt like this, you’d probably be up for the challenge.
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So let’s do that.
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One arrow stroke.
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Why only one stroke?
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Many coaches try to correct technique while swimmers are at full speed swimming many laps.
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This is probably the worst time to try and correct technique since you are tired, focused on other things and probably in autopilot.
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At least in the beginning of changing your technique or trying out a new one, we believe that you need to slow things down and break things into manageable pieces.
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Then build your technique while you put together those small pieces.
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What does it take?
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This arrow freestyle looks easy but you’ll actually need to master 5 things.
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And you can improve 4 out of those 5 things in just 20 to 30 minutes with the exercises I am about to show you.
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1 - Balance You need your body to be horizontal.
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You need your legs not to sink.
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This is a bit easier if you are moving, kind of like riding a bicycle.
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Practice this: push off and stay still.
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Keep gliding with that horizontal balance by pushing your chest down and having a tight core and tight legs.
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2- Mobility This is unfortunately the one that you won’t be able to fix quickly.
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In order to put your forearm like this you need to be able to move your shoulder like this and like this.
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Stop this video and try to put your arms like this.
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If you can’t you’ll need to do these stretches daily for a few weeks.
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3- Control We naturally have a tendency to move our legs fast in order to move faster.
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But for this technique you need to control that tendency.
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You need very straight knees and pointing toes.
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You only bend them when you kick down once every stroke, and you never stop the plantar flexion.
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This is relatively easy to correct.
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To force yourself to stop kicking like crazy put on a pullbouy between your feet, or a kickboard or wrap a stretch band around your ankles.
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Anything that stops you from kicking.
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And swim 4 x 25 like this.
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4- Listenning A good hand entry should sound like this… one kick per stroke sound likes this … If you hear this instead … it means that you are doing something wrong.
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Find out what it is and do 4 to 8 x 25 listening carefully to try and swim smoother.
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Then listen to your sense of touch.
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We have a lot of nerve ending in our skin, use them by feeling how the water moves around you.
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Around your hands and around your torso.
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Feel the pressure agains the top of your feet when you kick down.
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Notice that feeling of knife through butter when you have pointing toes.
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Feel how the forearm uses leverage to move you foreword when it is perpendicular to your body.
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Do 2 x 25 focusing on one part of the body: hands, forearms, torso, feet - for a total of 8 x 25.
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5- Coordination The final step is to coordinate the previous 4 steps.
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One arrow freestyle stroke like this is all that we are going for right now, remember?
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Push off as horizontal as possible and feel the water speeding up on your skin and then slowing down as you start to lose speed.
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Before you stop moving pull water with your forearm trying to have it as perpendicular as possible and glide on the side of your torso.
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At the same time that you are doing your powerful pull, your leg of the same side of your body should be kicking down quickly.
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What’s next?
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If you can coordinate at least one stroke and one kick on arrow freestyle, while the other side of your body doesn’t move, you’ve done the hard part.
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The next time you practice you’ll try to go for two arrow strokes.
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One on each side.
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You may stop after each cycle.
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Then you can start connecting them in a row.
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After that your next challenge will be to learn when and how to breathe.
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And if you want to swim 100 meters in 1:09 with this technique in a 25 meter pool, you’ll also need to learn underwater kicks and flip turns.
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Sobre Esta Aula
Nesta aula, você irá praticar a técnica de natação conhecida como "freestyle" ou "crawl frontal". Através de um conjunto de exercícios que duram entre 20 a 30 minutos, você aprenderá como realizar movimentos eficientes e suaves na água. O objetivo é que, ao final desta prática, você consiga executar pelo menos um movimento que se assemelha à técnica apresentada no vídeo. A abordagem é fragmentada em partes que enfatizam a coordenação entre braços e pernas, a posição do corpo e a respiração, elementos essenciais para uma natação fluida e controlada.
Vocabulário e Frases-Chave
- Freestyle: Técnica de natação que envolve um movimento de braço alternado.
- Kick: Movimento das pernas durante a natação.
- Synchronized: Sincronização entre os movimentos dos braços e pernas.
- Endurance: Capacidade de resistir e manter um ritmo constante por longas distâncias.
- Glide: O ato de deslizar na água, essencial para uma natação suave.
- Horizontal position: Posição do corpo que deve ser mantida ao nadar.
- Rotation: Movimento do corpo que ajuda na eficiência da braçada.
- Catch up swim: Um exercício que encoraja um melhor deslizamento na água.
Dicas de Prática
Ao praticar a técnica de freestyle, utilize o método de shadowing em inglês para aprimorar sua pronúncia e fluência. A técnica de shadow speech permite que você imite o áudio do vídeo, focando na entonação e ritmo do falante. É importante seguir a velocidade do vídeo, que é moderada, permitindo que você capte nuances e detalhes. Tente repetir cada frase logo após ouvi-la, assim você melhora sua habilidade de resposta imediata, essencial para a conversação em inglês.
Além disso, reserve um tempo para se concentrar em cada movimento individual antes de juntar todos os elementos. A técnica de shadowspeaks enfatiza a importância de desacelerar e dominar as pequenas partes do que você está tentando aprender. Utilize um shadowing site para ajudar a encontrar recursos que permitem práticas de imitação de nativos sobre natação ou outros temas de seu interesse, assim você se familiariza não só com o vocabulário específico, mas também com a aplicação do inglês em contextos variados.
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.